09/14/2020

Salt Lake City CrossFit – WOD

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Weightlifting

Back Squat

Back Squat 5s

Warm up sets, every 90s:

5 at 40%

5 at 47%

3 at 55%

*perform 8 single leg DB RDL each leg after each set*

Work sets, every 2 min:

5 at 65%

5 at 75%

5+ at 85% (you are going for max reps here, shoot for 7-8!)

*perform 8 single leg DB RDL each leg after each set*

ALL PERCENTAGES ARE BASED OFF 90% of 1RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Curtsy Curtis”

15min AMRAP:

6 Curtis P’s (95/65)

8 DB Curtsy Squats (50/35, total)

10 Burpees with DB row each arm at bottom

1 Curtis P =

1 Hang Squat Clean

1 Front Rack Lunge R

1 Front Rack Lunge L

1 Push Press

Monday, September 14th, 2020 at 2:00 am / WOD